Dietitian Tips - Supplement Suggestions Date Added: 22-02-2023

Caloric needs - how to calculate?

Contents

If we want to know our calorie requirement, it is necessary to knowthe BMR strong>. This is a simple formula that is used to indicate the number of calories that have been burned by our body in one day. It is worth remembering thatindividual adjustment of the diet plan, based on the appropriate energy demand, is necessary if we want to maintain a high level of health. There is no universal diet because each body is different, so the menu and calorie needs are completely different. So it's time to find out what our calorie needs depend on and how many calories we should consume per day. We hope that with the help of this article you will be able to calculate your energy needs yourself.

CALORIC NEED PATTERN

Before we find out how to calculate caloric needs, we need to check what formulas we have available for these calculation and what they actually mean. The formula we wrote about earlier is BMR, from Polish PPM, i.e. basal metabolic rate. This is a calculation that helps us determine how much calories we need if we want to maintain all vital functions at the appropriate level. It is worth knowing that to maintain the proper functioning of the nervous system, as much as one fourth of this value is necessary, and to maintain the functioning of the liver at a high level, as much as one fifth. Each organ in the human body needs an appropriate dose of calories to be able to work properly.

CALORIC NEED CALCULATOR

The calculator that helps us calculate our daily calorie requirement is BMR. There are many programs and websites on the Internet that will allow us to perform such calculations in a few seconds. Calculate your calorie requirement and this will be the first step to losing weight and ending your overweight or obesity problems. If you know how to calculate this indicator, you will find out how many calories you should consume if you are on a reducing diet or if you want to gain muscle mass.

However, it should be remembered that the BMR Index allows you to determine the caloric demand of a person who has been awake for at least twelve hours, has not eaten anything during this time, and has been on a protein-free diet for the last three days. So, if you want to find out what caloric demand for reduction is best for you, you must remember that the formula for caloric demand should be multiplied by thephysical activity coefficient. If you do this, you will get the most approximate result.

HOW TO CALCULATE CALORIC NEED?

CALORIC NEED PATTERN

CALORIC NEED CALCULATOR

HOW TO CALCULATE CALORIC NEED?

One of the most popular methods for calculating BMR is theHarris Benedictmethod >. This calorie requirement calculator needs indicators such as height, age, body weight. However, you should know that this is a formula that was invented in the United States in 1918. Thanks to this, it was possible to measure heat release in women and men. However, that's not all - it is a formula that tells us how to calculate the caloric needs of children. However, specialists believe that this method is not helpful for people who are overweight or obese. It is also worth noting that the metabolism of people living in America at that time is completely different from the metabolism of people living in the twenty-first century in Poland. So if you want to find out what your basic calorie requirement is, this formula may show a slightly misleading result in relation to our population. Therefore, it is necessary to use a different formula that may give us more reliable results.

Another way to tell us how to calculate calorie requirement is the method invented by Mifflin-St Jeor. This method was invented in 2005, so it is more adapted to the needs and functioning of people living in our times. To calculate it, it is necessary to provide the following information: body weight, age and height. This method is different from the formula mentioned above because it gives better and more reliable results.
The last method that allows us to determine how many calories we should consume in one day is the modern Katch-McArdle method. It is one of the best and gives more reliable results than the other two patterns. With this calculator, you must also enter your muscle mass. Thanks to this indicator, we are able to know what the caloric demand is for a given body type.

CALORIC NEED - PATTERN

Women and men can use the same calorie requirement formula in almost every case. However, a problem may arise if we want to calculate calorie requirement for children. It is difficult to provide this information precisely, because there are additional aspects, such as what stage of development the child is at, how much time he or she spends actively, and how much time, for example, at school or in front of the computer.

CALORIC NEED - TABLE

There are many aspects that determine how many calories we should consume. To sum up, we must take into account factors such as age, gender, current weight, lifestyle, body composition for calculations.

In childrenfrom the age of three, the basic caloric requirement is no more than 1,300 calories. Children aged four to six should consume up to 1,700 calories a day, and children aged seven need no less than 2,100 calories a day for proper development. After the age of ten, caloric demand depends not only on our age, but also on gender. So, for boys up to the age of twelve, the basic caloric requirement is 2,600 calories, and for girls of the same age, up to 2,300 calories per day.

It is also worth remembering that with age, caloric demand increases in both women and men, and then begins to decline. It's worth calculating your caloric needs when you're pregnant. The diet of future mothers is very important in terms of ensuring the health and proper development of the child. In the second half of pregnancy, the caloric requirement is up to 2,800 calories per day. It is also worth remembering that nutrition in women is also very important during breastfeeding. During this time, a woman should consume no less than 3,400 calories a day.

Everyone should know what their caloric needs are and how to calculate them. There are many people who do not eat enough or consume too many calories in a day. And both of these behaviors have a negative impact on our health.

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Developed by:
Klaudia Ozimek, Editor of Internet articles.

For years, he has been working as an editor of the largest sports brands and producers of dietary supplements and nutritional supplements. Her passion is sport, medicine and healthy eating. He is constantly involved in creating online zones that cover the topics of sports and clinical dietetics. She is fascinated by the impact of practicing sports and proper nutrition on human health. She has already written many articles about this, which made many Internet users aware. Her experience will also help our customers choose the right products.

AUTHOR

Klaudia Ozimek
Klaudia Ozimek, Editor of Internet articles.

For years, he has been working as an editor of the largest sports brands and producers of dietary supplements and nutritional supplements. Her passion is sport, medicine and healthy eating. He is constantly involved in creating online zones that cover the topics of sports and clinical dietetics. She is fascinated by the impact of practicing sports and proper nutrition on human health. She has already written many articles about this, which made many Internet users aware. Her experience will also help our customers choose the right products.

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